Tips to Prevent Migraines

If you've ever had a migraine, you know that the experience can be debilitating. Pulsating sensations, irritability and sensitivity to light are common symptoms. For this reason, it’s important to find relief and discover a remedy that works uniquely for you.

The best way to deal with migraines is to prevent them from starting in the first place. So how do you avoid migraines before they happen? Practicing these easy steps can be your recipe for success:

Avoid known triggers. Identifying what exactly triggers your migraines can help to reduce the frequency and severity of future episodes. The tricky part is: not everyone has the same triggers – and for some people, they don’t work every time.

If you’re not sure what causes your migraines, try keeping a “migraine diary” to record when your migraines occur and what could potentially be causing them. In a typical entry, you should record the date and time, a detailed description of your symptoms and a synopsis of what you were doing before the attack took place.

For many people, common triggers include: poor nutrition, stress, lack of sleep, dehydration, fatigue, strong perfumes, bright lights, changes in the weather and alcohol consumption. After you’ve collected enough entries, you should be able to connect the dots; trigger patterns should appear loud and clear.

Manage your stress. Emotional stress is one of the most popular triggers of migraines.¹ To cope with stress, be proactive by practicing meditation, going for a massage or getting some much-needed down time — even if that means taking a “stay-cation”.

Make sleep a priority. If sleep is the last thing on your mind, you might be in for a rude awakening. Not getting enough sleep or having a hard time staying asleep can trigger migraines and cause them to become frequent episodes.²

Before you hit the sack, set yourself up for a good night's sleep. You should also determine how much sleep you need in order to feel your absolute best. Most Canadians need about 8 hours a night.

Eat right. Eating well-balanced meals and getting enough fluids can help keep migraines away. Be sure to drink at least eight glasses of water every day³ and maintain a balanced, healthy diet by eating a variety of fruits, vegetables, grains, nuts and protein.⁴

Get active. Even a little bit of exercise can help prevent migraines and the associated pain. By walking, swimming or cycling, you can manage stress levels, improve your sleep quality and enjoy an overall sense of wellbeing.⁵ So, take the stairs, enjoy a yoga class, go for regular walks or join a fitness club so that you get enough exercise. In the long run, it will be worth it.

 

¹webmd.boots.com/migraines-headaches/guide/headache-stress

²webmd.com/sleep-disorders/news/20100624/lack-of-sleep-triggers-migraine-proteins

³webmd.com/a-to-z-guides/drinking-enough-water-topic-overview

⁴webmd.com/women/guide/nutrition-101-how-to-eat-healthy

⁵migrainetrust.org/factsheet-exercise-and-migraine-10714